I did Starting Strength about a year ago, made good gains through the Spring and Summer of 08, but suffered from lingering technique problems that resulted in tweaking my lower back pretty hard in the Fall of 08. Got scared, decided to do a fat-loss program, and managed to end up right back where I started. I have made little progress since the beginning of 09, due primarily to the fact that I lift alone, at home, and I don’t know what the fuck I’m doing. I also tend to overthink things.
It’s time for that to change. To that end, I found an accomplished local powerlifter and strength coach, and will be seeing him twice a week for the next 3-4 weeks, as needed thereafter. I am joining a local gym that is full of accomplished lifters, and will be training there at least once a week for the foreseeable future.
Long term goals:
Get big and strong enough to scare children.
Stay healthy (I am a software dev and part time student, so I am seated 10+ hours a day)
Short term goals (August 1):
Age - 21
Ht - 5’10"
Wt - 190lbs
Bench - 185x1
Squat - 295x1
Deadlift - 305x1
Crap, crap, and more crap. My lifts are limited by technique and fear.
5 meals a day, probably around 4000kcal. Ground beef, eggs, steak, ground turkey, occasionally chicken, whey, full-fat dairy. If I had to guess at macro ratios, probably 20% carbs, 35% protein, 45% fat. Lots of carbs make me feel tired and stupid, so I don’t make a habit of eating them. Right now my carb sources are whole milk and strained yogurt, various (raw) nuts and green veggies at every meal, and an entire Kashi pizza after each training session.
Monday - ME Upper
Tuesday - DE Lower
Thursday - RE Upper
Saturday - ME Lower
For the next few weeks, my ME days will be coached at a gym, and me DE and RE days will be done at home.
I do a 20 minute ‘extra’ workout on off days with mobility drills, SMR, and some stretching.